The vegan protein sub seitan (made with vital wheat gluten) is not gluten-free; and some tempeh is not gluten-free (you must check, especially for soy sauce flavoring). Flavored tofu may or may not be gluten-free due to soy sauce and seasoning.

Unfortunately, spices have become a new concern, as many single ground spices and spice blends have tested high in hidden gluten. It is important to use due diligence on the spice issue; call the company and ask if the spice or spice blend you are using has been tested for gluten.

Be aware that delis and restaurants often add flour to thicken soups and sauces, may add pancake mix to egg omelettes, and use breadcrumbs to add 'body' to tuna or chicken salad. Gluten-free pasta might be boiled in the same water used for wheat pasta (and some kitchens blanch fresh veggies in their glutened pasta water). Avoid French fries and fried foods fried in the same oil with wheat flour breaded foods (fried onion rings, batter coated fish, veggies, meat and chicken); ask if the flyer oil is dedicated to gluten-free food only- if not- the oil is not gluten-free.

What is gluten-free?

GLUTEN-FREE FOOD LIST:

Alternative grains, flours, starches and thickeners that appear to be safe for celiac disease, and wheat allergies include:

As always, call the manufacturer to determine cross contamination probability and risk. Some companies (including bakeries, local vendors and restaurants) are not 100% gluten-free, despite sporting a GF label or claim on a menu (frustrating, I know). Call and discuss best manufacturing practices and allergen safety protocols.We also recommend consuming only Non-GMO corn. Typically, organic corn is Non-GMO; call to make sure.

About baking GF recipes:

When it comes to converting your favorite baking recipes to gluten-free, a simple one-to-one flour substitution will not yield the same results as your recipe based on wheat flour. Gluten is a giving, stretchy ingredient that supports rise, structure, texture and kneadablity. It takes more than a single gluten-free flour replacement to make a cake, bread, muffin or cookie recipe work.

A combination of gluten-free flours and starches with xanthan gum added to improve viscosity is necessary for optimum results. If avoiding xanthan gum, try using using flax seed meal.

Just starting out? Try using an all purpose gluten-free baking and pancake mix (one without bean flour). If you are disappointed in the results, you might try the individual gluten-free flours we have come to love (see our recipes).